New research indicates that even small increases in daily moderate-to-vigorous physical activity may help reduce the risk of death.
The study, published in The Lancet, analysed data from nearly 95,000 middle-aged and older adults in the UK, alongside 40,000 participants from Norway, Sweden, and the United States.
Researchers discovered that adding just five extra minutes of exercise per day could lower the overall risk of death by 10 per cent across the general population.
Reducing Sitting Time Can Also Save Lives
Data from the UK portion of the research, drawn from the UK Biobank study, showed that cutting sedentary time by 30 minutes per day could prevent 4.5 per cent of deaths among adults in the study, excluding those who were already highly active.
These findings highlight that even a few minutes of movement each day can lead to meaningful health benefits.
Five Quick Exercises You Can Fit Into a Busy Day
Tara Riley, a pilates, barre, and strength trainer, has shared five short-burst exercises that can easily be added to even the most hectic routines.
1. Squats
“Squats are fantastic, especially if you’ve been sitting for long periods,” says Riley. “They’re an excellent way to reactivate the glutes and engage the legs.”
She explains that for a basic squat, you should place your feet hip-width apart, push your hips back, and shift your weight into your heels.
Riley suggests hovering over a chair to help guide your movement. To increase intensity, she recommends adding small pulses to really activate the legs and leave the glutes feeling warm by the end.
2. Plank Variations
Riley also recommends including plank variations in your routine.
“A plank is a great way to build strength and stability because it engages the shoulders, hips, and core all at once,” she says.
For beginners, she suggests starting on your hands and knees with knee taps. Hover the knees briefly off the floor, tap them back down, and gradually work towards holding the position for 20 seconds.
3. Hip Mobility Movements
“I’m a big supporter of hip mobility exercises, as tight or painful hips are very common, especially for people who sit a lot,” Riley explains.
She notes that everyday movements like walking and climbing stairs only move the hips forwards and backwards, while the joint also needs side-to-side and circular movement to stay healthy.
Riley recommends simple hip and leg circles that can be done almost anywhere. Holding onto a surface for balance, lift one leg forwards and backwards for 15 to 20 repetitions, then repeat to the back and to the side.
She then suggests drawing the knee forwards and making a large circular motion through the hip, describing it as both a strengthening and mobilising exercise.
4. Tabletop Toe Taps
Riley points out that sitting at a desk for long hours can lead to poor posture and forward hunching.
She says tabletop toe taps are excellent for strengthening the core, which helps support better posture when sitting and standing.
To perform the exercise, lie on your back and lift your legs into a tabletop position, with knees bent above the hips and shins parallel to the floor.
Lower one toe to the floor at a time, then return it to the starting position. Riley stresses the importance of controlled breathing and keeping the back stable, avoiding any arching.
For an added challenge, she suggests lifting the head and shoulders slightly off the floor while tapping the toes.
5. Shoulder Glides
“Shoulder mobility is really important for back health and overall comfort,” says Riley, recommending shoulder glides as a simple but effective exercise.
She advises standing upright against a wall with the back of the head and shoulder blades touching it.
From there, raise both arms overhead with the backs of the hands against the wall, then slowly draw the elbows down towards the waist before lifting them back up, keeping the arms and hands in contact with the wall throughout.
